How Trauma Affects the Body: The Brain, Gut, Mood, and Muscles
When we think of trauma, we often picture a mental or emotional experience— a painful memory, grief, fear, or an overwhelming event. But trauma is also a deeply physical, embodied experience.
As I recently explored in Bessel van der Kolk’s landmark book -The Body Keeps the Score (van der Kolk, 2014), overwhelming experiences can continue to dictate how our brain, nervous system, and physical tissues respond long after the original event has passed.
When stress becomes prolonged or trauma remains unresolved, it deeply influences:
Nervous system regulation
Digestion and gut health
Mood and emotional balance
Sleep and energy levels
Muscle tension, fascial restriction, and pain
Stress-hormone activity
The body’s baseline sense of safety
Understanding how past stress manifests physically allows us to take a more compassionate, holistic approach to recovery.
The Brain and Nervous System: The Command Centre
When the brain perceives a threat, the body's survival response is immediately activated:
The Amygdala detects potential danger and sounds the alarm.
The HPA Axis (Hypothalamic-Pituitary-Adrenal axis) coordinates the hormonal stress response (Murphy et al., 2022).
Cortisol and Adrenaline flood the system to prepare the body for immediate action.
In a regulated system, the parasympathetic nervous system engages once the threat has passed, returning the body to a calm "rest and digest" state. However, with ongoing or unresolved trauma, large-scale brain networks can become trapped in prolonged activation (Lanius et al., 2015).
Clinically, this often presents as:
Hyperarousal: Fight-or-flight, chronic anxiety, irritability, or feeling constantly “on alert.”
Hypoarousal: Freeze responses, shutdown, chronic fatigue, emotional numbness, or dissociation.
Over time, this chronic stress response increases your allostatic load—the cumulative biological wear and tear that leads to sleep disturbances, heightened sensitivity to everyday stressors, and an inability to feel safe.
The Gut-Brain Axis: Gut Inflammation, Mood & Brain Health
When the body is locked in a chronic stress response, digestion is deprioritised. Blood flow is diverted away from the gastrointestinal tract, which can alter the balance of the microbiome and weaken the intestinal barrier.
This disruption is critical because gut health has a powerful influence on how we feel, think, and respond to stress. Through the gut-brain axis, the gut and brain are in constant communication via the vagus nerve, immune signalling, and microbial metabolites (Mayer, Tillisch and Gupta, 2015).
When the gut becomes chronically inflamed or disrupted by trauma, this bidirectional communication can deeply influence:
Mood and emotional regulation: including heightened stress, anxiety, or feeling emotionally overwhelmed.
Cognition: presenting as brain fog, difficulty concentrating, and reduced mental clarity.
Energy and sleep: contributing to chronic fatigue, low motivation, and disrupted sleep cycles.
Digestive function: manifesting as bloating, altered motility, or sudden food sensitivities.
It is frequently noted that 90–95% of the body's serotonin is produced in the gastrointestinal tract. While true, gut-derived serotonin does not simply cross the blood-brain barrier to alter your mood.
Instead, chronic gut inflammation contributes to increased inflammatory signalling throughout the entire body. This systemic neuroinflammation directly impacts brain function, neurotransmitter regulation, and how we experience emotional stress (Cryan et al., 2019). Because the mind and gut are inextricably linked, conditions like persistent anxiety or brain fog often represent the downstream physical consequences of an inflamed digestive tract and an overworked nervous system.
The Muscular System: Somatic Holding Patterns
Trauma alters our physical posture and tissue mechanics. When the nervous system anticipates danger, the body instinctively braces for impact. If this defensive response is never safely released, it develops into somatic holding patterns.
Drawing on over a decade of clinical observation in soft tissue therapy, it is clear that the body literally holds onto unresolved stress. This chronic guarding contributes to:
Jaw clenching and TMJ dysfunction
Tight shoulders and upper-back tension
Persistent neck stiffness and tension headaches
Diaphragmatic restriction (shallow breathing)
Pelvic-floor tension
Fascial rigidity and unexplained musculoskeletal pain
Not every pain condition is caused by trauma. However, chronic nervous-system activation drastically influences how the brain interprets pain signals and how the muscular system guards the body.
Trauma-Informed Psychological Support
Because trauma reshapes both psychological and physiological responses, professional support is a vital pillar of recovery. Trauma-informed approaches may include:
EMDR (Eye Movement Desensitisation and Reprocessing): Uses bilateral stimulation to help the brain reprocess traumatic memories.
Somatic Experiencing (SE): Developed by Dr. Peter Levine, this body-first approach focuses on physical sensations to help the nervous system safely discharge trapped survival energy (Brom et al., 2017).
Cognitive Processing Therapy (CPT): Helps identify and reframe unhelpful core beliefs associated with the trauma.
Nutritional & Botanical Support for the Nervous System
While nutrition cannot replace trauma therapy, supplying the body with specific biochemical cofactors is essential for neurotransmitter synthesis, energy production, and nervous-system regulation (Sarris et al., 2015).
Essential Vitamins & Minerals
Magnesium (e.g., Magnesium Glycinate): Supports normal nervous-system function, dampens excitatory pathways in the brain, and aids muscular relaxation (Boyle, Lawton and Dye, 2017).
B-Complex Vitamins (B6, Folate/B9, B12): Crucial for neurotransmitter metabolism, cellular energy production, and healthy methylation in the brain (Kennedy, 2016).
Zinc: Plays a foundational role in maintaining gut-barrier integrity, immune regulation, and brain health.
Omega-3 Fatty Acids (EPA/DHA): Found in salmon, sardines, chia, and walnuts, these support brain cell membranes and help regulate neuroinflammation and anxiety (Kiecolt-Glaser et al., 2011).
Soothing Herbal Teas
Incorporating traditional nervine herbs into an evening routine provides gentle, daily support for an overworked system. Clinical reviews of plant-based medicines highlight their efficacy in modulating nervous tension (Sarris, McIntyre and Camfield, 2013):
Botanical Name | Common Name | Traditional Clinical Application |
Matricaria chamomilla | Chamomile | Gentle relaxation, sleep latency, and soothing digestive spasms (Amsterdam et al., 2012). |
Passiflora incarnata | Passionflower | Easing nervous tension, overactive mind, and supporting sleep quality. |
Melissa officinalis | Lemon Balm | Uplifting mood, reducing restlessness, and providing digestive comfort. |
Ocimum sanctum | Holy Basil (Tulsi) | Adaptogenic support for everyday stress resilience and HPA-axis modulation. |
(Note: Herbal products can interact with medications. Professional guidance is recommended when using concentrated herbal extracts or supplements.)
Lifestyle Practices for Nervous System Regulation
Creating an internal sense of safety requires a non-restrictive, gentle approach to daily habits:
Vagal & Breathing Practices: Try slow diaphragmatic breathing where the exhale is slightly longer than the inhale (e.g., inhale for 4 seconds, exhale for 6). Humming or gargling water also directly stimulates vagal tone.
Soft-Tissue & Bodywork: Manual therapies like remedial massage and myofascial release are incredibly effective for unwinding chronic muscular tension, releasing fascial restriction, and physically signalling safety back to the nervous system.
Gentle Movement: Reconnect mind and body through walking, Pilates, yoga, swimming, or light strength training. The goal is to move trapped energy without flooding the adrenals.
Regular, Nourishing Meals: Avoid extreme dieting or fasting, which can mimic a stress response in the body. Focus on regular meals rich in quality protein, wholefood carbohydrates, and healthy fats to signal safety and biological abundance.
Prioritise Sleep Hygiene: Support your circadian rhythm by maintaining consistent sleep/wake times, viewing natural morning daylight, and dimming artificial lights in the evening.
Nature & Grounding: Time spent outdoors naturally lowers sympathetic arousal, reduces mental fatigue, and fosters mindful awareness.
The Body Remembers, But It Can Also Heal
We are not permanently trapped by our past. The human nervous system is inherently adaptable and neuroplastic.
Healing is rarely about erasing what happened; it is about providing the brain, gut, and tissues with the right support so the body can finally recognise that the past is no longer happening in the present. Through a combination of trauma-informed therapy, wholefood nutrition, targeted bodywork, and gentle lifestyle practices, your body can learn how to feel safe again.
Important Note This article is for educational purposes only and is not intended to diagnose, treat, or replace individual medical or psychological care. Persistent physical or psychological symptoms should be assessed by an appropriately qualified healthcare professional.
Ready to Support Your Body?
If you’re ready to better understand your body’s response to stress and support your nervous system, I’m here to help. At Regenerate Natural Health, I combine clinical naturopathic care with more than a decade of soft tissue therapy experience to address both the biochemical and physical effects of ongoing stress.
Whether you’re experiencing persistent muscle tension, digestive discomfort, or ongoing fatigue, we can explore the underlying factors and develop a personalised approach to help your body move towards greater balance, regulation, and resilience.
[Book an in-clinic consultation in Manning, Perth, or a telehealth appointment today] and take the first gentle step towards supporting your wellbeing.
References
Amsterdam, J.D., Shults, J., Soeller, I., Mao, J.J., Rockwell, K. and Newberg, A.B. (2012) ‘Chamomile (Matricaria chamomilla) extract for generalized anxiety disorder: a randomized, double-blind, placebo-controlled trial’, Journal of Clinical Psychopharmacology, 32(4), pp. 511–514.
Boyle, N.B., Lawton, C. and Dye, L. (2017) ‘The effects of magnesium supplementation on subjective anxiety and stress—a systematic review’, Nutrients, 9(5), p. 429.
Brom, D., Stokar, Y., Lawi, C., Nuriel-Porat, V., Ziv, Y., Lerner, K. and Ross, G. (2017) ‘Somatic Experiencing for posttraumatic stress disorder: a randomized controlled outcome study’, Journal of Traumatic Stress, 30(3), pp. 304–312.
Cryan, J.F., O'Riordan, K.J., Cowan, C.S., Sandhu, K.V., Bastiaanssen, T.F., Boehme, M., Dinan, T.G. and Clarke, G. (2019) ‘The microbiota-gut-brain axis’, Physiological Reviews, 99(4), pp. 1877–2013.
Kiecolt-Glaser, et al (2011) ‘Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial’, Brain, Behaviour, and Immunity, 25(8), pp. 1725–1734.
Lanius, R.A., et al (2015) ‘Restoring large-scale brain networks in PTSD and related dysregulation: a neural framework for integrative psychotherapy’, World Psychiatry, 14(1), pp. 109–111.
Mayer, E.A., Tillisch, K. and Gupta, A. (2015) ‘Gut/brain axis and the microbiota’, Journal of Clinical Investigation, 125(3), pp. 926–938.
Murphy, F., et al (2022) ‘Childhood trauma, the HPA axis and psychiatric illnesses: a targeted literature synthesis’, Frontiers in Psychiatry, 13, p. 748372.
Sarris, J., et al (2015) ‘Nutritional medicine as mainstream in psychiatry’, The Lancet Psychiatry, 2(3), pp. 271–274.
Sarris, J., McIntyre, E. and Camfield, D.A. (2013) ‘Plant-based medicines for anxiety disorders, part 2: a review of clinical studies with supporting preclinical evidence’, CNS Drugs, 27(4), pp. 301–319.
Van der Kolk, B.A. (2014) The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking.
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